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  6. Broccoli vs. Mustard Greens

Broccoli vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between broccoli and mustard Greens

  • Broccoli is higher in vitamin C, folate, vitamin B5, and vitamin B6; however, mustard Greens is richer in vitamin K, vitamin A, copper, calcium, and vitamin E.
  • Mustard Greens's daily need coverage for vitamin K is 409% higher.
  • Broccoli has 7 times more folate than mustard Greens. While broccoli has 63µg of folate, mustard Greens has only 9µg.

The food types used in this comparison are Broccoli, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Broccoli vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +95.1%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +316.7%
Contains more CalciumCalcium +151.1%
Contains more IronIron +19.2%
Contains more CopperCopper +198%
Contains less SodiumSodium -72.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +252.6%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +377.5%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +600%
Contains more CholineCholine +4575%
Contains more Vitamin AVitamin A +1893.5%
Contains more Vitamin EVitamin E +128.2%
Contains more Vitamin KVitamin K +483.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Mustard Greens DV% diff.
Vitamin K 101.6µg 592.7µg 409%
Vitamin C 89.2mg 25.3mg 71%
Vitamin A 31µg 618µg 65%
Folate 63µg 9µg 14%
Copper 0.049mg 0.146mg 11%
Vitamin B5 0.573mg 0.12mg 9%
Manganese 0.21mg 9%
Calcium 47mg 118mg 7%
Vitamin E 0.78mg 1.78mg 7%
Vitamin B6 0.175mg 0.098mg 6%
Potassium 316mg 162mg 5%
Vitamin B2 0.117mg 0.063mg 4%
Selenium 2.5µg 0.6µg 3%
Vitamin B1 0.071mg 0.041mg 3%
Phosphorus 66mg 42mg 3%
Choline 18.7mg 0.4mg 3%
Zinc 0.41mg 0.22mg 2%
Fiber 2.6g 2g 2%
Iron 0.73mg 0.87mg 2%
Magnesium 21mg 13mg 2%
Vitamin B3 0.639mg 0.433mg 1%
Fructose 0.68g 1%
Protein 2.82g 2.56g 1%
Carbs 6.64g 4.51g 1%
Sodium 33mg 9mg 1%
Calories 34kcal 26kcal 0%
Fats 0.37g 0.47g 0%
Net carbs 4.04g 2.51g N/A
Sugar 1.7g 1.41g N/A
Saturated fat 0.039g 0.012g 0%
Monounsaturated fat 0.011g 0.11g 0%
Polyunsaturated fat 0.038g 0.046g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more CarbsCarbs +47.2%
Contains more OtherOther +27.9%
Contains more FatsFats +27%
~equal in Protein ~2.56g
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +21.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.